Training
What is intrinsic motivation
Negative motivation discourages creativity in performance, fostering feelings of worthlessness, causing a negative mindset, and potentially dissuading intrinsic motivation.
How long prior to the event should athletes consume the main event meal?
3-4 hours
What is the cause of fatigue of the ATP PC system?
Depletion of Creatine Phosphate
What are two physiological adaptations to aerobic training?
Stroke Volume
Cardiac Output
Oxygen Uptake
Haemoglobin levels
Trait anxiety is dependent upon personality and an individual’s disposition for nervousness.
What is the the principle of training that refers to having differing activities built into training programs, ensuring sessions are diverse, preventing training from becoming monotonous.
Variety
What is the structure of a warm up and explain what each one involves
General aerobic activity involves jogging and skipping. Stretching increases range of motion of joints and prevents muscle tears. Skill rehearsal is performing movements or skills that will be repreated in the game.
What does mental rehearsal allow the athlete to do?
Practise old skills, learn new skills, experience success, control anxiety and arousal levels and develop coping strategies.
What is carbohydrate loading and which athletes would benefit?
Carbohydrate loading involves consuming a balanced diet with elevated levels of low GI carbohydrates to increase glycogen stores.
Endurance athletes
What is the lactate inflection point?
The lactate inflection point refers to the point where the rate of lactate accumulation is equal to the rate of lactate clearance.
What is the rate of recovery for the aerobic energy system?
24-48 hours
What are the strategies to manage anxiety and enhance arousal?
Mental Rehearsal, Relaxation, Goal setting, Concentration
What is the during performance hydration guidelines for athletes?
200-300mls of fluid every 15-20 minutes during performance
Raise
Activate
Mobilise
Potentiate
What is the guideline for carbohydrates post performance?
Guidelines for post-performance nutrition include 50-100g of carbohydrate in the first 2 hours, followed by regular intakes of 50-75g, until 500-600g
What are the 6 principles of training
Reversibility
Specificity
Variety
Progressive Overload
Training Thresholds
Warm up/cool down
Describe TWO different psychological strategies to enhance motivation or manage anxiety
Concentration is the ability to focus on the task at hand, where an athlete’s thoughts relate to execution rather than feelings or reactions associated with performance.
Mental Rehearsal is a technique of picturing performance before executing it. Mental Rehearsal creates mental pictures of movements or sequences, increasing the minds familiarity with the desired motion, narrowing an athletes attention to the task
Relaxation techniques are practices used to calm athletes down before, during and after performance.
Goal setting is a technique used to create targets, directing one’s effort. Goals can target performance or behaviour and can be short term or long term
What is the kj/gram for each of the following
Carbohydrates
Protein
Fat
•Carbohydrates: 16kj/gram
•Protein: 17kj/gram
•Fat: 37kj/gram
What is an advantage and disadvantage for each strength training method?
Free weights - Aid in core strength, use multiple muscle groups
High risk of injury
Fixed weights - Place the body in a safe position, minimise chance of injury
Fail to engage core, expensive
Hydraulics - Strength throughout full ROM
Expensive
Elastic - Cheap, portable, strength through full range
Less resistance, can perish
What are the 4 different supplements we studied
Vitamins and minerals
Creatine
Protein
Caffeine